ho hum

4 years ago I ruptured my patallar tendon. It was a very nasty injury. I have biked on and off since getting it surgically repaired and am now trying to get serious about it again. I have been riding about 80 miles a week on flat terrain and am trying to increase my speed. I managed to get in 20 miles the other day with an average of 16.4 mph and my heart rate over the ride averaged 124. I don't think I am pushing the rest of my body too hard. My knee hurts.

I bought floating cleats for my Look pedals. I've raised my seat. I've moved it back a little. But, to go faster, I have to push a little harder in bigger gears. I try to keep my cadence between 70-90. I try to pedal in circles. I try to stretch out when I am done. I went and got orthotics for my shoes too!

What's a lug to do? Do I have to resign myself to longer slower rides to get the workout I want? I am a cycling god wanna-be stuck in a schlumpy body. Any other suggestions?